floFOCUS

floLIFT (deload)

5 sets : 50-60%

• 1 snatch deadlift
• 1 hang snatch (pause @knee)
• 1 ohs
• 1 snatch

3 x 1 : squat snatch @60-65%

5 sets: 50-60%

• 1 clean pull
• 1 hang clean
• 1 front squat
• 1 clean

4 sets:

• 2 dips & drive
• 1 press in split
• 1 split jerk

3 x 1: c&j @60-65%

Member of the Month: Jana Fink

8-min amrap

• 8 bench press @50-60%
• 10 db pull over
• 12 push ups

8-min amrap

• 200m run
• 20 plank shoulder taps
• 20 russian twists

8-min amrap

• 200m run
• 10 anchored leg lifts
• 15 slam balls

8-min amrap

• 8 push press @50-60%
• 10 total gorilla row
• 12 butterfly sit ups

*2-min rest between amraps*

Total Body

25-min

build up progression:

• 10 empty bar
• 5 @50%
• 3 @ 70-75%
• 2 @ 85%

1rm or heavy single 95%+ (3-4 attempts)

• 2 x 3 @ 80%

12-min amrap

• 20 wall balls
• 15/12 cal bike
• 10 pull ups

HYROX (partner)

2 rounds

• 600m run (together)
• 40 box jump overs
• 30 burpee broad jumps

2 rounds

• 600m run (together)
• 20 s/a devils press
• 600m row/ski

*chip away/split with partner

Partner Relay

8 rounds

• 50ft oh walking lunge steps (50/35)
• 10 db hang clean & jerk
• 7 t2b

*every 5-min : 15/12 cal bike/ski (everyone)*

alt. exercises w/partner

Partner Relay

for time: (45-min)

8 Rounds

• 50ft oh walking lunge steps (50/35)
• 10 db hang clean & jerk
• 7 t2b

*every 5-min : 15/12 cal bike/ski (everyone)*

alt. exercises w/partner